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Monday, August 28th: CrossFit

27
Aug

Monday, August 28th: CrossFit

Alpine CrossFit – CrossFit

Announcements

Congratulations to Garik and Pete for their finishes at this past weekends Spartan Beast! Garik placed 1st in his age group and Pete placed 2nd! #AlpinerBeasts

Warm-up

Full Body Warm-up D (No Measure)

8 Minute AMRAP

After two movements, complete a “Power 10” on the Assualt Bike (Sprint 10 secs)

– 15 Air Squats and 15 Push-Ups

– 3 Wall Climbs and 10 Star Jumps

– 5 Scorpions per side (on back) and 5 Scorpions per side (on stomach)

– 20 Steps Walking Lunge w Stretch (10/side) and 5 Burpees

Squat Warm-Up 2 (Cossack Sq + Jump Squat) (No Measure)

3 Rounds

Goblet Cossack Squat x 8 (4 ea. Side)

Air Squat w/ Double Bounce Jump x 6 (Squat, come up 1/4 of the way, back down, then jump out of squat)

Strength (not for time)

Back Squat (5-5-5-5)

E2MOM= 1 Pause Squat (3s) + 4 Back Squat

-70/75/80/85%

Metcon

Metcon (4 Rounds for time)

2x 400m Run w/ Sandbag (2/3 Inserts) + 400m x 2 Rounds (Rest 1:1; Start at 1-Mile Pace then negative splits)

-Note: 4 x 400m Total (2x with Sandbag; 2 w/o)

Cool Down

Metcon (No Measure)

Cool-Down MOB:

Accumulate 2 Minutes Seated Straddle (Lay back on MB or Support)

Banded Hamstring Floss x 60s ea. Leg

Extra Gains

Split Squat (Farmer Carry) (8-8-8)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
3×8 ea. Leg

-Both feet elevated 2-3in.

GHD Hip Extension (15-15)

Face-Down on GHD, pads are in the middle of quads to allow for an uninterrupted hip movement. Descend the upper body while maintaining a straight back. Tension should build in the hamstrings and slightly in the glutes/lower back. Achieve 90 degree’s, then return to a flat and engaged upward position (Use glutes to lock top position). Controlled the Eccentric Portion.

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